Football Training Log (Get BIG Or Die Tryin')

[kingmode]

About me
I'm 18 years old and play Safety. I weigh around 160lbs (skinny fat).
I started working out at 12 at home. I did tons of bodyweight exercises and lifted heavy stuff I found around the house. At 15 I joined a gym and got very serious with lifting and training for football.

I had a ton of injuries that prevented me from progressing in the weight room and on the football field. But I never stopped working out. When I had an upper body injury I did lower body workouts and vice versa.
My ultimate goal is to play football at a very high level (AFL, professional football in Europe etc.)..
My goals right now are obviously to get bigger, faster and stronger.

Current Stats
I injured my right calf 10 weeks ago. Wasn't able to walk for 4 weeks and limped badly for 2 weeks. After 8 weeks I was able to sprint again but the injury made all my lifts go way down. My calf has not healed completely but it's enough to lift and do speed work.
So here are the results of my injury:
Bench: 85kg x 5 (187lbs x 5)
Squat: 120kg x 5 (264lbs x 5)

Only Stats I remember from before my calf injury:
Box Squat: 140kg x 5 (308lbs x 5)
Dead Lift: 150kg x 3 (330lbs x 5)

Workout Plan
Westside For Skinny Bastards 3 by Joe Defranco... I'm on this program for 3 weeks now. I used this program before my calf injury too.
I rotate Max Effort Lifts every 3 weeks and all other exercises every 2 weeks.
Right now the speed work I do is not the same as in Joe's article but maybe I will change this in the future.

Any critique and recommendations are welcome.
Let me know if you know better workout programs or twists I can add to my current program.

[kingmode]

Here is what I did on Monday.
AM Speed workout
- Jump Rope warm up for 5 minutes
- 5 hill sprint variations (6 reps each)

PM Max Effort Upper Body
A. Close-Grip Bench
Bar x12
40kg x10
45kg x5
50kg x5
55kg x3
60kg x3
65kg x3
70kg x3
75kg x3

B. Incline DB Bench 1x 21kg x18, 1x 21kg x16

C.1. DB Rows 4x 38kg x 8-12
C.2. DB Power Cleans 4x 8kg x 8-12

D. BB Smith Machine Shrugs two 20kg (45lbs) plates on each side 4x 10

E. BB Curls 1x 40kg x 9, 3 35kg x 9-10

[kingmode]

Tuesday
Dynamic Effort Lower Body
A. Hang Clean 6x 65kg x3
(My gym has no boxes for box jumps... Joe Defranco recommends to do Hang Cleans instead.)

B. DB Step Ups 19kg DBs x10 (each leg), 2x 21kg DBs x10 (each leg)

C. 45 Degree Hyperextensions (holding a 23kg DB) 3x12

D. DB Side Bends (holding a 21kg DB) 4x10 (each side)

E. Calf Raises (holding 21kg DBs) 30,28,25

(Calf Raises are my only modification to the program because I'm the owner of the skinniest calves ever.)

Wednesday
OFF

Thursday
No workout... Sick with the flu.
Stationary bike for 10min.

Friday
No workout.. still sick.

[kingmode]

Monday
Still sick..
Max Effort Upper Body
A. Close-Grip Bench
Bar x12
40kg x10
45kg x5
50kg x5
55kg x5
60kg x5
65kg x5
70kg x5
75kg x5 PR!

B. Flat DB Bench (palms in)
18kg x20
18kg x20

C. Chest Supported Rows--SS--Rear Delt Flyes
18kg x12-----------------------11kg x12
18kg x12-----------------------11kg x11
18kg x12-----------------------11kg x9
18kg x12-----------------------11kg x8

D. DB Shrugs
40kg DB's x15
40kg DB's x13
40kg DB's x13
40kg DB's x11

E. Hammer Curls
15kg DB's x12
15kg DB's x10
15kg DB's x8
15kg DB's x7

[kingmode]

Tuesday
Still sick.......
Dynamic Effort Lower Body
A. Hang Snatch (focused on technique)
Bar x12
40kg x3
40kg x3
40kg x3
40kg x3
40kg x3
40kg x3

B. Reverse Lunges
21kg DB's x10 (each leg)
21kg DB's x10 (each leg)
21kg DB's x10 (each leg)

C. Romanian Dead Lift
90kg x12
90kg x10
90kg x8

D. Russian Barbell Twists
15kg on BB x10 (each side)
15kg on BB x10 (each side)
12,5kg on BB x10 (each side)
12,5kg on BB x10 (each side)

[kingmode]

Wednesday
OFF

Thursday
Still a little sick...
AM Speed Workout
Florida Gators Jump Rope Foot Speed/Endurance Routine:
- 5min. continuous jumping
- 8 x 30sec. sprints with 30sec. rest
- 10 x 10 sec. sprints with 10sec. rest

PM Repetition Upper Body

A. Clap Push Ups
15, 12, 9, 8

B. Wide-Grip Pull Ups--SS--Seated DB Power Cleans
12-----------------------10kg DB's x12
10-----------------------10kg DB's x8
10-----------------------8kg DB's x10
8------------------------8kg DB's x8

C. DB Military Press (standing)
20kg DB's x9
20kg DB's x6
18kg DB's x6
16kg DB's x7,5

D. DB Shrugs--SS--DB Tricep Extension
36kg DB's x10---21kg x9
36kg DB's x10---20kg x10
36kg DB's x10---20kg x9
(held last rep of DB Shrugs for 10sec.)

E. Heavy DB's Holds
42,5kg DB's for max time
42,5kg DB's for max time
42,5kg DB's for max time

[kingmode]

Friday
Max Effort Lower Body

A. Box Squats
Bar x12
60kg x10
80kg x5
90kg x5
105kg x3
115kg x3
120kg x3
125kg x3
130kg x3

B. Bulgarian Split Squats
22kg DB's x12 (each leg)
22kg DB's x10 (each leg)
22kg DB's x8 (each leg)

C. 45° Hyperextensions
holding 30kg DB x 12
holding 30kg DB x 12
holding 30kg DB x 12
(held last rep for 10sec.)

D. Ground-based, high-rep abdominal circuit:
1. Sprinter Sit Ups x20, V-Ups x20, Toe Touches x20, Leg Raises x10
2. Sprinter Sit Ups x20, V-Ups x20, Toe Touches x20, Leg Raises x10
3. Sprinter Sit Ups x20, V-Ups x20, Toe Touches x20, Leg Raises x10

[kingmode]

I have to reschedule my workouts because of college.
That's why I only did jump rope drills today.

Monday
Speed Workout

Florida Gators Agility/Footwork Routine:
(All drills done for 15sec. with 30 sec. recovery)
- Both Feet
- Side/Side (2 Feet)
- Side/Side (1 Foot)
- Ali Shuffle (Both feet alternating up/back)
- Front/Back (2 Feet)
- Front/Back (1 Foot)

Florida Gators Jump Rope Foot Speed/Endurance Routine:
- 5min. continuous jumping
- 8 x 30sec. sprints with 30sec. rest
- 10 x 10 sec. sprints with 10sec. rest

[kingmode]

Tuesday
Power Workout

Florida Gators Agility/Footwork Routine:
(All drills done for 15sec. with 30 sec. recovery)
- Both Feet
- Side/Side (2 Feet)
- Side/Side (1 Foot)
- Ali Shuffle (Both feet alternating up/back)
- Front/Back (2 Feet)
- Front/Back (1 Foot)

Box Jumps 6x3 (increased height after each set)

Broad Jumps 6x1

Single Leg Box Jumps 3x3 (each leg) (increased height after each set)

[kingmode]

Wednesday
PM Speed Workout

Florida Gators Agility/Footwork Routine:
(All drills done for 15sec. with 30 sec. recovery)
- Both Feet
- Side/Side (2 Feet)
- Side/Side (1 Foot)
- Ali Shuffle (Both feet alternating up/back)
- Front/Back (2 Feet)
- Front/Back (1 Foot)


- 4 Hill Sprint Variations (6 reps each)

PM Max Effort Upper Body

A. Close-Grip Bench
Bar x12
40kg x10
50kg x5
55kg x5
60kg x3
65kg x3
70kg x3
75kg x3
80kg x3 PR!

B. Flat DB Bench (palms in)
20kg x20
20kg x20

C. Chest Supported Rows--SS--Rear Delt Flyes
22kg x12-----------------------11kg x12
22kg x12-----------------------11kg x12
22kg x12-----------------------11kg x8
22kg x10-----------------------11kg x8

D. DB Shrugs
42,5kg DB's x10
42,5kg DB's x10
42,5kg DB's x9
42,5kg DB's x8

E. Hammer Curls
16kg DB's x10
16kg DB's x8
15kg DB's x10
15kg DB's x9

[kingmode]

Thursday
Dynamic Effort Lower Body
A. Hang Snatch (focused on technique)
Bar x12
45kg x3
45kg x3
45kg x3
45kg x3
45kg x3
45kg x3

B. Reverse Lunges
23kg DB's x10 (each leg)
23kg DB's x10 (each leg)
23kg DB's x10 (each leg)

C. Romanian Dead Lift
90kg x12 (hands were so sweaty, I had to regrip twice)
90kg x12 (regripped twice)
90kg x10 (regripped once)

D. Russian Barbell Twists
15kg on BB x10 (each side)
15kg on BB x10 (each side)
12,5kg on BB x10 (each side)
10kg on BB x10 (each side)

E. Calf Raises
26kg DB's x28
26kg DB's x21
26kg DB's x22

[kingmode]

Friday
OFF

Saturday
AM Speed Workout

Florida Gators Agility/Footwork Routine:
(All drills done for 15sec. with 30 sec. recovery)
- Both Feet
- Side/Side (2 Feet)
- Side/Side (1 Foot)
- Ali Shuffle (Both feet alternating up/back)
- Front/Back (2 Feet)
- Front/Back (1 Foot)

Florida Gators Jump Rope Foot Speed/Endurance Routine:
- 5min. continuous jumping
- 8 x 30sec. sprints with 30sec. rest
- 10 x 10 sec. sprints with 10sec. rest

PM Repetition Upper Body

A. Clap Push Ups
15, 14 1/2, 10, 8

B. Wide-Grip Pull Ups--SS--Seated DB Power Cleans
12-----------------------11kg DB's x8
9-------------------------8kg DB's x12
10------------------------8kg DB's x8
7-------------------------8kg DB's x8

C. DB Military Press (standing)
19kg DB's x8
18kg DB's x6
16kg DB's x6
15kg DB's x7

D. DB Shrugs--SS--DB Tricep Extension
42,5kg DB's x15---21kg x8
42,5kg DB's x10---20kg x10
42,5kg DB's x10---19kg x10
(held last rep of DB Shrugs for 10sec.)

E. Heavy DB's Holds
42,5kg DB's for max time
42,5kg DB's for max time
42,5kg DB's for max time

A lot of lifts went down... next week is going to be a Deload Week for sure!

[kingmode]

Sunday
Max Effort Lower Body

A. Box Squats
Bar x12
65kg x10
80kg x5
90kg x5
100kg x5
110kg x5
120kg x5
125kg x5
130kg x5

B. Bulgarian Split Squats
23kg DB's x10 (each leg)
23kg DB's x10 (each leg)
23kg DB's x10 (each leg)

C. 45° Hyperextensions
holding 32kg DB x 12
holding 32kg DB x 12
holding 32kg DB x 12
(held last rep for 10sec.)

D. Ground-based, high-rep abdominal circuit:
1. Sprinter Sit Ups x20, V-Ups x20, Toe Touches x20, Leg Raises x11
2. Sprinter Sit Ups x20, V-Ups x20, Toe Touches x20, Leg Raises x11
3. Sprinter Sit Ups x20, V-Ups x20, Toe Touches x20, Leg Raises x11

- For all Americans reading this thread, here's an easy method to convert kg to lbs.:
Example: 20kg
1. Double it = 40
2. Take all but the last digit of the result = 4
3. Add it to the result = 44 lbs
This method is not 100% accurate (especially when you convert 3 digit kg weights) but it's easy and quick.

[kingmode]

Wednesday
Deload Upper Body

A. Flat DB Bench (palms in)
13kg DB's x20
13kg DB's x15

B. Chest Supported Rows--SS--Rear Delt Flyes
15kg x12-----------------------6kg x12
15kg x11-----------------------6kg x8
15kg x12-----------------------6kg x8

C. DB Shrugs
21kg DB's x12
21kg DB's x12
21kg DB's x12


D. Hammer Curls
8kg DB's x12
8kg DB's x12
8kg DB's x12

[kingmode]

Thursday
Deload Lower Body

A. Hang Snatch
Bar x12
30kg x6
30kg x6
30kg x6
30kg x6

B. Reverse Lunges
10kg DB's x10 (each leg)
10kg DB's x10 (each leg)
10kg DB's x10 (each leg)

C. Romanian Dead Lift
60kg x8
60kg x8
60kg x8

D. Russian Barbell Twists
Bar x10 (each side)
Bar x9 (each side)
Bar x10 (each side)
Bar x9 (each side)

E. Calf Raises
10kg DB's x20
10kg DB's x20

[kingmode]

Saturday
Deload Upper Body

A. Clap Push Ups
5, 5, 5, 5

B. Wide-Grip Pull Ups--SS--Seated DB Power Cleans
5---------------------------6kg DB's x8
5---------------------------6kg DB's x8
5---------------------------6kg DB's x8
5---------------------------6kg DB's x8

C. DB Military Press (standing)
11kg DB's x8
11kg DB's x8
11kg DB's x8
11kg DB's x8

D. DB Shrugs--SS--DB Tricep Extension
20kg DB's x10------13kg x10
20kg DB's x10------13kg x10
20kg DB's x10------13kg x10

E. Heavy DB's Holds
28kg DB's for 40sec.
28kg DB's for 40sec.
28kg DB's for 30sec.

[kingmode]

Sunday
Deload Lower Body

A. Bulgarian Split Squats
10kg DB's x8 (each leg)
10kg DB's x8 (each leg)
Bodyweight x8 (each leg)

B. 45° Hyperextensions
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12

C. Ground-based, high-rep abdominal circuit:
1. Sprinter Sit Ups x6, V-Ups x10, Toe Touches x10
2. Sprinter Sit Ups x6, V-Ups x10, Toe Touches x10

[kingmode]

Wednesday
AM Max Effort Upper Body

A. Floor Press
Bar x12
40kg x10
50kg x5
55kg x5
60kg x3
70kg x3
75kg x3
80kg x3
85kg x3

B. Incline DB Bench
22kg DB's x17
22kg DB's x14 1/2

C. Seated Cable Rows--SS--Face Pulls
70kg x12----------------65kg x8
70kg x10----------------60kg x10
70kg x7 1/2-------------60kg x8
70kg x8-----------------55kg x8

D. Smith Machine Shrugs
two 20kg (45lbs) plates on each side x12
two 20kg (45lbs) plates on each side x10
two 20kg (45lbs) plates on each side x10
two 20kg (45lbs) plates on each side x10

E. Zottmann Curls
13kg DB's x13
13kg DB's x10
13kg DB's x9
11kg DB's x10

PM Speed Workout
- 6 hill sprint variations (6 reps each)

[mrick40]

Cool......where do you play at?

[kingmode]

Cool......where do you play at?

I play club football in Europe.

[kingmode]

Thursday
OFF because of college stuff

Friday
Dynamic Effort Lower Body

A. Hang Clean
Warm Up: 30kg x12
65kg x3
65kg x3
65kg x3
65kg x3
65kg x3
65kg x3
(technique was bad today...)

B. DB Step Ups
24kg DB's x10 (each leg)
24kg DB's x10 (each leg)
24kg DB's x10 (each leg)

C. Good Mornings
60kg x12
60kg x12
60kg x12

D. Hanging Leg Raises
15, 15 (regripped once), 15 (regripped twice), 15 (regripped 4 times)

E. Calf Raises
26kg DB's x24
26kg DB's x21
26kg DB's x15

[kingmode]

Saturday
Super sore from yesterdays workout...

AM Speed Workout

Florida Gators Agility/Footwork Routine:
(All drills done for 15sec. with 30 sec. recovery)
- Both Feet
- Side/Side (2 Feet)
- Side/Side (1 Foot)
- Ali Shuffle (Both feet alternating up/back)
- Front/Back (2 Feet)
- Front/Back (1 Foot)

Florida Gators Jump Rope Foot Speed/Endurance Routine:
- 5min. continuous jumping
- 9 x 30sec. sprints with 30sec. rest
- 10 x 10 sec. sprints with 10sec. rest

PM Agility Fun Stuff
- 45min. Badminton
- 30min. Basketball

PM Repetition Upper Body

A. Elbow Push Ups
12, 12, 11, 9

B. Chin Ups--SS--Rear Delt Flyes
14-------------11kg DB's x10
8-------------11kg DB's x10
8-------------10kg DB's x10
6-------------10kg DB's x10

C. DB Lateral Raises
10kg DB's x12
10kg DB's x12
10kg DB's x10
10kg DB's x10

D. Smith Machine Shrugs--SS--One Arm DB Tricep Extensions
25kg on each side x10------10kg DB x15 (each arm)
30kg on each side x10------10kg DB x10 (each arm)
30kg on each side x10------8kg DB x13 (each arm)

E. Plate pinch grippers
two 5kg Plates in each hand for max time
two 5kg Plates in each hand for max time
two 5kg Plates in each hand for max time

[kingmode]

Sunday
Max Effort Lower Body

A. Deadlift
Bar x12
60kg x10
80kg x5
100kg x5
120kg x3
130kg x3
135kg x3
140kg x3

B. BB Reverse Lunges
50kg x12 (each leg)
45kg x12 (each leg)
45kg x12 (each leg)

C. 45° Hyperextensions
holding a 34kg x12
holding a 34kg x12
holding a 34kg x12
(held last rep for 10sec.)

D. Abs circuit
Sprinter Sit Ups 20, Crunches 20, Heel touches 20 (each side), Toe touches 20
Sprinter Sit Ups 20, Crunches 20, Heel touches 20 (each side), Toe touches 20
Sprinter Sit Ups 20, Crunches 20, Heel touches 20 (each side), Toe touches 20

[kingmode]

Wednesday
AM Max Effort Upper Body

A. Floor Press
Bar x12
45kg x10
55kg x5
60kg x5
65kg x5
70kg x5
75kg x5
80kg x5
85kg x5 PR!

B. Incline DB Bench
23kg DB's x15
23kg DB's x12

C. Seated Cable Rows--SS--Face Pulls
75kg x11 1/2------------65kg x11 1/2
75kg x10----------------65kg x8
70kg x12----------------60kg x ? 8 or 10 I can't remember
70kg x9-----------------55kg x9

D. Smith Machine Shrugs
two 20kg (45lbs) plates on each side x12
two 20kg (45lbs) plates on each side x10
two 20kg (45lbs) plates on each side x10
two 20kg (45lbs) plates on each side x10

E. Zottmann Curls
14kg DB's x12
14kg DB's x10
14kg DB's x8
13kg DB's x ? 8 or 10 I can't remember

PM Speed Workout

Florida Gators Agility/Footwork Routine:
(All drills done for 15sec. with 30 sec. recovery)
- Both Feet
- Side/Side (2 Feet)
- Side/Side (1 Foot)
- Ali Shuffle (Both feet alternating up/back)
- Front/Back (2 Feet)
- Front/Back (1 Foot)

Florida Gators Jump Rope Foot Speed/Endurance Routine:
- 5min. continuous jumping
- 10 x 30sec. sprints with 30sec. rest
- 12 x 10 sec. sprints with 10sec. rest

[kingmode]

Thursday
Dynamic Effort Lower Body

A. Hang Clean
Warm up: 30kg x12
65kg x3
65kg x3
65kg x3
65kg x3
70kg x3
70kg x3

B. DB Step Ups
26kg DB's x10 (each leg)
26kg DB's x10 (each leg)
26kg DB's x8 (each leg)
(those were really tough.. I'm proud of myself!)

C. Good Mornings
65kg x12
65kg x12
65kg x12

D. Hanging Leg Raises
15 (regrpped once), 14 (regripped twice), 10 (regripped 3 times), 10 (regripped 3 times)

(my grip strength was gone after DB Step Ups.. that's why the reps on Hanging Leg Raises are lower than the week before)

E. Calf Raises
32kg DB's x23
32kg DB's x20
32kg DB's x17

[kingmode]

Saturday
AM Speed Workout

- 6 hill sprint variations (6 reps each)

PM Repetition Upper Body

A. Elbow Push Ups
Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
15, 15, 12, 12

B. Chin Ups--SS--Rear Delt Flyes
13-------------13kg DB's x12 or 11
10-------------13kg DB's x10
6--------------13kg DB's x9 or 8
7--------------13kg DB's x8

(I don't know why my Chin Ups went down.. I felt great going into the workout )

C. DB Lateral Raises
13kg DB's x9
13kg DB's x8
11kg DB's x12
11kg DB's x10

D. Smith Machine Shrugs--SS--One Arm DB Tricep Extensions
35kg on each side x10------11kg DB x10 (each arm)
35kg on each side x10------10kg DB x10 (each arm)
35kg on each side x10------10kg DB x10 (each arm)

(held last rep of Shrugs for 10sec.)

E. Heavy DB's Holds
42,5kg DB's for max time
42,5kg DB's for max time
42,5kg DB's for max time

(I forgot that I planned to do Plate Pinch Grippers and did Heavy DB's Holds instead...)

[kingmode]

Sunday
Max Effort Lower Body

A. Dead Lift
Bar x12
60kg x10
80kg x5
100kg x5
120kg x5
130kg x3
135kg x3
140kg x3
145kg x3

B. BB Reverse Lunges
50kg x12 (each leg)
50kg x12 (each leg)
50kg x12 (each leg)

C. 45° Hyperextensions
holding a 38kg DB x12
holding a 38kg DB x12
holding a 38kg DB x12
(held last rep for 10sec.)

D. Abs circuit
Sprinter Sit Ups 20, Crunches 20, Heel touches 20 (each side), Toe touches 20
Sprinter Sit Ups 20, Crunches 20, Heel touches 20 (each side), Toe touches 20
Sprinter Sit Ups 20, Crunches 20, Heel touches 18 (each side), Toe touches 20

[kingmode]

Wednesday
AM Max Effort Upper Body

A. Floor Press
Bar x12
45kg x10
55kg x5
60kg x5
70kg x3
75kg x3
80kg x3
85kg x3
90kg x3 PR!

B. Incline DB Bench (palms in)
18kg DB's x18
18kg DB's x15

C. BB Rows---SS---Seated DB Power Cleans
70kg x10--------11kg DB's x8
70kg x9---------8kg DB's x10 or 12
70kg x9---------8kg DB's x10
70kg x8---------8kg DB's x8 or 10

D. Behind The Back Smith Machine Shrugs
20kg on each side x15
30kg on each side x15
40kg on each side x10
40kg on each side x10

E. Seated Incline DB Curls
14kg DB's x12
14kg DB's x10
14kg DB's x8
14kg DB's x6

PM Speed Workout

Florida Gators Agility/Footwork Routine:
(All drills done for 15sec. with 30 sec. recovery)
- Both Feet
- Side/Side (2 Feet)
- Side/Side (1 Foot)
- Ali Shuffle (Both feet alternating up/back)
- Front/Back (2 Feet)
- Front/Back (1 Foot)

Florida Gators Jump Rope Foot Speed/Endurance Routine:
- 5min. continuous jumping
- 11 x 30sec. sprints with 30sec. rest
- 14 x 10 sec. sprints with 10sec. rest

[kingmode]

Thursday
Dynamic Effort Lower Body

A. Hang Snatch
Warm Up: Bar x12
45kg x3
45kg x3
45kg x3
50kg x3
50kg x3
50kg x3

B. Bulgarian Split Squats
26kg DB's x10 (each leg)
26kg DB's x10 (each leg)
26kg DB's x9 (each leg)

C. Romanian Dead Lift
95kg x12
95kg x8
95kg x8

D. DB Side Bends
23kg DB x15 (each side)
24kg DB x15 (each side)
24kg DB x15 (each side)
24kg DB x15 (each side)

E. Calf Raises
34kg DB's x20
34kg DB's x20
34kg DB's x16

[kingmode]

Saturday
AM Speed Workout

- 6 hill sprint variations (6 reps each)

PM Repetition Upper Body

A. Regular Push Ups
Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
44, 27, 14

B. Pull Ups--SS--Rear Delt Flyes
14-----------13kg DB's x12
10-----------13kg DB's x11 1/2
9-----------13kg DB's x10
6-----------13kg DB's x10

C. L-Lateral Raises
10kg DB's x10
10kg DB's x8
10kg DB's x7 1/2
10kg DB's x6

D. Behind The Back Smith Machine Shrugs--SS--Dumbell Tricep Extension
35kg on each side x10--------21kg DB x12
35kg on each side x10--------21kg DB x10
35kg on each side x10--------21kg DB x8
(held last rep of shrugs for 10 sec.)

E. Plate Pinch Grippers
two 10kg Plates for max time
two 10kg Plates for max time